Complete Core Workout

Let’s be honest, most people would be happy with a flat stomach, good core strength and a decent level of stability. Not everybody is seeking out a stacked 6 pack of oiled abs to take pictures of every day. Most people just want to look in the mirror, feel toned, feel fitter and feel good about what they see. Well if that’s your goal, then this is the perfect workout for you to do at home. I recommend you try this workout 3-4 times per week, it shouldn’t take any long than 20 minutes and it really targets all aspects of your abdominals at multiple angles and using various different exercises to keep it fun, interesting and challenging.

Complete Core Workout – The Workout

The workout is broken down into three main sections – the warm up, the hard work, the cool down. All three are essential parts of the session if you want to get the most out of it. We are looking to develop core strength and stability as well as muscular tone and definition. Rotational strength, balance and dynamism will also be increased with dedicated use of this workout.

Complete Core Workout – The Warm Up

  • 50 High Knees
  • 50 Jumping Jacks
  • 50 Spotted Dogs

Complete Core Workout – The Hard Work

  • 100 Mountain Climbers
  • 10 Full Sit Ups
  • 20 Crunches
  • 10 Full Leg Raises
  • 20 Trunk Curls
  • 10 Twisting Sit Ups
  • 20 Russian Twists (each side)
  • 30 second Plank
  • 30 second Side Plank (left)
  • 30 second Side Plank (right)
  • 100 Mountain Climbers

Complete Core Workout – The Cool Down

  • 50 High Knees
  • 50 Jumping Jacks
  • 50 Spotted Dogs
  • 5 minutes Stretching

Complete Core Workout – Progressing

I suggest you stick to the stated repetition range for the first 4 weeks and then look to increase the repetition range by 10 on each exercise (excluding warm up, cool down and mountain climbers). It’s important that you don’t rush in to core work too intensely as you can achieve far more with correct technique and less repetitions than you can with poor form and tons of repetitions. Once you start moving on in to higher repetition ranges, it’s important that you remember your focus must always be correct form and technique – don’t be afraid to drop a few reps in order to maintain greater form and, as a result, increase the effectiveness of the exercise and reduce the risk of injury.

Complete Core Workout – Resting

During the workouts I suggest you keep resting t an absolute minimum; you’re trying to increase the effectiveness of the exercise by forcing the core to work harder in a constantly changing position. The variety of the movements will teach your core greater stability and more control so minimal rest achieves more in this instance. It’s important that you take time after the workout to stretch as greater flexibility and mobility will increase your day to day functionality and help to elongate your muscle resulting in a leaner and more toned look. With regards to resting between workouts, I suggest that you train 1 day on, 1 day off which gives your abdominal muscles a chance to recover, you don’t feel over-worked and you can still enjoy a bit of time to yourself of a morning or evening depending on when you choose to train.

Complete Core Workout – The Benefits

The great thing about this style of training is that you will notice improvements fairly rapidly working through the same series of exercises and as a result, monitoring your progress is far easier and progression is far more manageable. The workout itself targets all the major core muscles and also incorporates some intense fat burning “compound” exercises that require multiple muscles to be performed correctly. This balance creates a powerful combination that targets the abdominals with intensity and intelligence.

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